Screen Time

Television, the internet, our phones, video games, laptops, tablets, and social media provide us with opportunities to access and learn an unlimited amount of information, gives us new ways to connect with others, offers endless entertainment and tends to be very convenient. Particularly during the past couple years when we were encouraged to stay home, this type of technology offered many benefits that helped to keep people going. Even in my own practice, I've found using an online video platform has been extremely helpful in keeping my services available and accessible despite Covid-19 restrictions or transportation and distance barriers for clients. All that said, over the years I've noticed how much of an impact time in front of screens has on our well-being; I think it's worth discussing.

Sleep: We all need a consistent amount of sleep to function and research has found that regular awake/sleep hours offer a better night's rest than inconsistent sleep hours. Unfortunately, screen time can very easily interfere with these needs. It can be easy to push back bedtime for one more episode on Netflix or just a few more minutes of scrolling. Many forms of online entertainment are designed to keep us engaged and wanting more, giving our brains little bursts of the reward neurotransmitter dopamine for our efforts. This makes it very hard to stop or limit our screen use - especially for something as unexciting as sleep. On top of this, the blue light that is emitted from our screens suppresses melatonin, which is a hormone that helps us feel sleepy and fall asleep. Our brains are also being engaged and often stimulated by what we're seeing on screens. This combination means that when we finally do turn the technology off, our brains may still feel awake and our quality and quantity of sleep will be even further diminished.

Activity: If we're scrolling or watching something, odds are we're passively sitting while we do this. Sometimes rest is absolutely what we need, but a growing body of evidence shows that sitting for extended periods are not healthy for our body. Given how easy it is to get caught up in screens for hours, the likelihood of stagnantly sitting for long periods of time is increased. Social media, video games, and television also all offer forms of entertainment, which is likely replacing at least some time that would have been spent entertaining ourselves in a more active way (such as exercising, going for a walk, visiting a friend, cleaning, having a solo dance party, etc).

Mindset: Most of us know how much media can influence what we think is normal, how we should judge ourselves and others, and how the world is going. Our brains interpret all they come across as information to help form our perspectives - the more we come across certain ideas (even if it's the same information shared multiple times) the more our brains interpret them as pervasive truths about the world. Unfortunately, often what is presented in social media is an inaccurate representation of others which can prompt us to harshly judge our own lives. Consistently being exposed to negative news or opinions can contribute to our sense that the world is not a safe place. If we're consistently surrounding ourselves with these messages, we're training our brains to think that way.

Engagement: How often have you been playing on your tablet when a loved one was in the room or scrolling on your phone while watching a movie? Our ability to maintain focus is deteriorating as we try to consistently multitask like this. We also lose connection with the richness of being fully engaged with one experience at a time, as our attention is not fully devoted to anything. This could include the richness of another person's company, the richness of a delicious meal or even the richness of feeling bored (which can be a great motivator to do something productive).

Feeling: Screen use can sometimes act as an easily accessible distraction for us from whatever we're experiencing. Although using distractions can be a quick and effective way to cope during very painful moments, when distractions are used consistently as the main way to cope with our thoughts and feelings then this strategy no longer serves us. Over time we lose the ability to tolerate tough emotions or thoughts, so we're striving to be distracted non-stop so those thoughts and feelings can't enter our awareness. Unfortunately this strategy results in us ignoring or suppressing healthy signals from our body that are trying to tell us information about our situation. Over time, this can lead to poor mental health, strained relationships, a lack of boundaries and a disconnect from ourselves.

Values: When you imagine a perfect day where you act like your ideal self, what would you be doing? Odds are, most of us wouldn't spend the entire day on screens. Too often, we unintentionally can sacrifice time spent on things that are truly important to us - our relationships, our health, certain activities - because we're simply caught up in some quick entertainment after a long day. As I'd said above, sometimes this is simply what we need to recharge and that's okay, but it can become a concern if you're noticing your actions aren't aligned with your true priorities.

Energy: Screen time can impact energy in a few ways. Sometimes if we're engaging in stressful content or imagery, it can be draining for our mind and bodies. Sometimes engaging in inspiring content and imagery can be energizing and inspiring for us, thus giving us an energy boost to then engage with our day more actively. But the most common perspective I've come across is that screens can be a welcome escape from the day's stressors and gives a chance to "zone out." It's understandable to want this after a long day, but zoning out doesn't really help one recharge. At best screen time usually holds us in a neutral state, but when we're tired what we really need is to either properly rest (with sleep, silent time, relaxation exercises, etc.) or doing something that actively recharges us (such as exercise, reading, quality time with a loved one, an enjoyable hobby, time outside, etc).

The above list is certainly not extensive, but I think it offers a good starting point to think about how screen time might be impacting our well-being. So what do we do about it?

It would be unrealistic and impractical to suggest we cut out time on screens entirely. For many of us, far too much of our work, play, social time, and routines are connected to them. Instead, check out some brief strategies I've listed below to manage screen time to optimize the benefits and reduce the negative impacts it may have. As with all my suggestions, take what makes sense for you and your life and feel free to leave the rest.

Sleep: Consider setting rules for yourself (or using settings on your phone/tablet like "bedtime mode") to limit when you use technology and cut it off at least an hour before bedtime. If you must or can't help but use technology right before bed, consider using a blue filter app such as Twilight to reduce the suppression of melatonin. If you can, keep screens out of your bedroom and charge tech in a different room instead.

Activity: Try coupling your screen time with active movement, such as stretching or walking on a treadmill. Intentionally schedule active time in your day. You could also consider getting a standing desk to limit the time you are sitting.

Mindset: Start being critical about what exactly you're reading, listening to, playing, and hearing online. Do these messages help you become a better person or do they add to your levels of stress? If it's the latter, cut out the non-essentials and start adding in more of the former. If you're going to be entertaining yourself, you might as well feel good and inspired from the content.

Engagement: If you're on a screen, make that the only thing you're doing. Treat it like its own event that gets your entire attention. If someone or something else is happening in that moment, turn the screen off and devote your whole attention to that person or thing. Stop trying to multitask. Also yes, I know this contradicts the above activity suggestion... it's all about balance so use your discretion and find what works for you.

Feeling: Take some time each day (away from screens) to reflect on how you're feeling and what your brain wants to think about. Give yourself the space to feel what you feel so things don't bottle up and see if there are any helpful messages coming from your brain that can guide some actions to better your life. Consider trying a mindfulness practice or learning other coping strategies to help process your internal experiences. If you notice you're using screens as a distraction from your internal experiences, set a rule with yourself to try and limit screen time to only moments when you're already feeling good so distraction doesn't become the go-to coping strategy.

Values: Take some time to reflect on what you really care about and want to be doing with your time. Be intentional in mapping out what screen time offers you and how much of it would feel like the "right" amount for you and your life. Use apps and settings and schedules to act accordingly. Odds are if you are actively engaging in an activity that feels valuable and meaningful for you, your urge to abandon it for screens will be pretty low.

Energy: Notice how the content you're engaging in impacts your energy levels. Incorporate more inspiring and energizing content, reduce the amount of draining and stressful content. Most importantly, resist the urge to "zone out" when tired and intentionally engage in restful or energizing activities instead.

Big Picture: Along with any or all of the above suggestions, it's worth noting that less screen time could have a positive impact on all of the above concerns. Consider giving yourself a set amount of screen time each day and use an app or setting to track and limit your use. If it's possible, consider having "no phone Fridays" or "screen free Sundays" or something akin to these. The boundaries you can set with yourself to limit or manage screen use are vast if you are willing to get creative with it.

Most of our brains are now well trained to seek the feel-good neurotransmitter dopamine via screen use, so to resist the urge to go on them is absolutely a challenge. You might notice an urge to reach for your phone or flip on the tv that will be especially strong when you implement any of the above changes. However you go about managing your time on screens, I would encourage you to take it easy with your goals and on yourself. With time and practice, you'll learn strategies that work for you, learn how to engage with the world and your internal experiences more easily and feel that urge to use technology less. If you are finding it challenging to control your screen use, please consider seeking further support from a therapist.